View Full Version : Monday 2/18 WOD
If you need a refresher on dumbell cleans, take a look at the CrossFit.com demos.
Post your time.
Hoo-Yah!!
wgbergman
02-18-2008, 10:42 AM
This was my first Crossfit workout. On top of that, it was my first real workout since the early nineties.
I managed 3 sets; 20# x 15 reps, 15 pullups (with assist), and 500m rowing. It took just under 30 min. Needless to say, I have a lot of room for improvement.
I think I will go take a nap now.
toziongoesi69
02-18-2008, 11:34 AM
I was having trouble finding the video for the DB clean so I thought maybe other people were. Here is the link.
http://media.crossfit.com/cf-video/db.wmv
buonan
02-18-2008, 11:59 AM
I wish I had that video earlier. I was holding the dumbells with the palms facing in at the start (like you would using the bar). My forearms were smoked. I guess thats good any way.
50min. All reps and prescribed weight. I had to use the 400m runs.
HOOAH!
toziongoesi69
02-18-2008, 12:50 PM
Yea...so I am not sure if that was right or not actually because after about my third set i could hardly move my arms...
pipelinesurfer
02-18-2008, 01:22 PM
had a tough time today, didnt really eat at all and hit my wall early.
damn, i was surprised at the toughness of those db clean and jerks, had to split them all into 2 sets. all pullups deadhang and unbroken though. used the runs.
time- 40:03 (used the formula ~5 minutes a round, 1-2 minutes rest)
no time for the SEAL fit runs today, so i did the ab blast from saturday:
flutterkicks- 1 set! hooyah
situps-4 sets(bad!)
leg levers- 3 sets
B HURB
02-18-2008, 03:36 PM
As rx'd: 30 mins give or take (pull-ups were probably 70/30 assisted/strict because I can't kip in the school gym)
I think I cheated...unintentionally of course. This is for everybody:
1) When you're told to "clean" on a crossfit wod it means start with the weight on the ground in front of you, clean it, catch it in the squat position, and then drive it up with legs.
2) "Clean & Jerk" really means "Clean THEN Jerk". After cleaning the weight keep it resting on your shoulders and then drive it up over your head.
**I cheated and the didn't go into the squat position....and I should've known something was wrong when I wasn't exhausted by the 5th round. Wish I had taken the time to figure this out earlier:mad: Oh well...I'm off to run a 5k, the soccer d-bags have taken over the field with the track around it and wouldn't let me run on it (even though I wouldn't be interfering with their practice at all..:confused: ) I swear, the athletes at Belmont carry a ridiculous elitist attitude and seem to think they're all God's gift. What stupidity...1st off, none of them have a prayer of going pro...2nd...I'm in better shape than half of them!! HA!
nollt2
02-18-2008, 03:57 PM
total time was 33:00. I added an extra 400 meter sprint (treadmill) in the begining, and did not go into the squat position of the clean as well.
nomanmoonme
02-18-2008, 04:44 PM
22:30 w/ rx'd weight and distance run but, after watching the video not correct lift. Did power clean and jerks not full clean and jerks. Didn't receive the dbell in the full squat postion but did start from the ground each rep. Will nail it next time I guess. Good WOD!
toziongoesi69
02-18-2008, 06:23 PM
So my video was wrong and I did it wrong?
Neumeister
02-18-2008, 06:56 PM
Went to the O-course today and worked on technique and efficiency with the obstacles. Burnt out afterwards and had no motivation to do the WOD. So I did a BUD/S Workout video that I have instead. I've decided to lose weight and drop from 175 to 160, I was bouldering for 4 hours yesterday and pulling my bodyweight around is really difficult. A drop in 15lbs and I'll be flying up rock faces with ease. Hoo-yah!
gmt-nyc
02-18-2008, 06:57 PM
No, the video demo was right. Though the first movement they did looks like a Deadlift, then the Clean (full squat) then the Jerk.
A lot of people fatigue their arms and shoulders because they don't keep the weight close to their body and try to pull and hold the weights with their arms instead of "catching" the weight on the shoulders by pulling themselves under the weight as the weight is moving upward from the jump. Grip strength is also very important.
Check out this video of the front squat, key component of the Clean, which shows some of the common problems of the squat portion of the clean - http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
Also, watching some of the other Oly lifting demo videos with Coach B are very helpful.
http://media.crossfit.com/cf-video/cfj-nov-05/clean.mov
http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov
http://media.crossfit.com/cf-video/CleanCatchHeight.wmv
Granted, these are with barbells, but you should get the idea of how to apply this to the DB Cleans. Needless to say, squat Cleans are a mother. I did "Grace" the other day (http://media.crossfit.com/cf-video/grace-off.wmv), which was 30 C&J for time @ 135#. I mistakenly did squat cleans, took me 7 mins, then I got home and discovered I was supposed to do Power cleans! Doh!
Used 16 Kg KB's instead of DB's.
Time = 39:03
mcarthurtl
02-18-2008, 09:19 PM
M/19/175
rowed 3 and ran 2, 30 and 35 pounds, 35:15
toziongoesi69
02-18-2008, 10:36 PM
Yea, but I was doing it the exact way the video showed...I wasnt combining them. So i was doin what 60 reps a set...for my DB clean and jerks.
newton36
02-18-2008, 11:11 PM
19/160
5 rounds
15 DB squat clean + push press (2x37#)
15 chin-ups
500m row
31:01
jakryabre
02-19-2008, 01:46 AM
As Rx'd: 23:37
nomanmoonme
02-19-2008, 04:32 AM
So my video was wrong and I did it wrong?
Sorry for the confusion bud, when I post I kind of write in a discrete code that I guess I understand and am not to worried if anyone else gets it. The video was excellent, I didn't perform the exercise correctly and next time I know what I should be doing. Thanks for the link to the vid.
sonovthegun
02-19-2008, 05:50 AM
My hands are so cramped I can barely write.
Just did it with SDHP to replace the row. All in all: 33.31.
Gotta say rep quality on the "row" last round was crap. Desperate to finish. Oh well
Hoo-Yah!
toziongoesi69
02-19-2008, 08:29 AM
Oh no no worries, I am just trying to figure out if I am suppose to combine 3 of those 4 movements they show because when I searched it on youtube it was different. So I guess I am just a little confused on how its actually suppose to look.
TAMU_2008
02-19-2008, 08:29 AM
Sorry late on the post,
25:41
Droped from 40 to 35 lbs on the last two sets of DB-CJ's arms were pretty give out when I got done..guess I was "catching" the weight at the top instead of staying close into the body...focused more on "keep moving" dont rest, instead of form
Did seal fit this morning and the CF WOD that night
Gig'em
gmt-nyc
02-19-2008, 10:19 AM
As RX'd
23:57
Blasted through first 3 rounds without breaking up any sets and rows of 1:48, 1:50, 1:49, and then grip strength failed so I had to break up the C&Js into sets of 10 then 5, and last 2 PU sets were 12, 3 and 10, 5. Final 2 rows were 1:55 and 1:46 as I sprinted the last 100m before my forearms exploded. Excellent workout.
mcnary21
02-19-2008, 05:45 PM
This is my first complete Navy Seal WOD, so I was pretty pumped when I was done. I'm still out of shape, so it took me a while.
Did it in 80-85 mins. I forgot to start the clock so I estimated.
First time doing cleans, so it was a tough workout.
Used 30 lb DB's; split C&J's into 3 sets of 5.
Still have hard time doing pullups. Used assisted pullup machine, doing a set of 8 then 7. Took a plate off with ever set, ending at 8 or 9.
Chose to row; got about 2:00 every time.